Basketball strength training is generally divided into five stages, namely, muscle hyperplasia stage, basic strength stage, peak physical fitness stage, maintenance stage, and active rest stage. The corresponding load intensity should be as follows: (Table 1)

Table 1: Various stages of strength training
Phases of Strength Training

Muscle hypertrophy stageBasic strength Peak physical fitnessHold phaseActive Rest Phase
Number of groups 3-4< /wbr>3-4 3-4< wbr> 3-4 1-2
Times 8-12 4-6 2-3< wbr> 10-8-6 15-20
Strength Low High High Medium Low
Amount of exercise Big Medium Small < wbr> Medium< wbr> Large< br /> Among them, 10-8-6 means from 10 to 8 times and then to 6 times. The basic strength stage is the main stage of strength improvement, while the peak physical stage emphasizes target training by reducing the number of times to reduce fatigue and strengthen physical fitness.
For young beginners, according to their physical characteristics, they can use exercises that do not require the use of weightlifting equipment. They can train three times a week, which can be arranged on Mondays, Wednesdays, and Fridays, or every week.2, 4, and 6. According to research, the optimal muscle recovery time is 48-96 hours, so training should be carried out every other day.

The basic training content is as follows: (Table 2)

Table 2: Training methods and quantities
Push-ups 1～3 sets*maximum times
Pull-ups 1～3 sets*maximum times
Support parallel bars 1～3 sets*maximum times
Step on the steps 1~3 groups*10-15 times/leg
Walking lunges1～3 groups*10-15 times/leg
prone 1～3 sets*maximum number of times-20 times
Abdominal tightening exercises 1～3 groups*maximum number of times-50 times
Hanging leg raise 1～3 sets*maximum times-50 times
For players with a certain strength foundation, full-body weight-bearing strength training should be used three times a week. The intensity of the exercises is based on the method introduced earlier, but it should be noted that a day of rest should be arranged between two training sessions.

The specific exercise content is as follows: (Table 3)

Table 3: Full body strength training plan
Full Body Strength Training Program
Monday, Friday or Tuesday, Saturday Wednesday or Thursday
Lying flat bench press< /wbr> Incline bench press
Pull-ups Prone one-hand lift
Strength recommendation< /wbr> Upright press
Barbell biceps extension Dumbbell bicep extension
Support parallel bars < wbr> Triceps Pressdown
Squat < wbr> Front Lunge Steps
High flip < wbr> Sitting, holding dumbbells and bending wrists
Seated weight-bearing knee extension< /wbr> Single leg rear leg raise
Heel raise < wbr> One-leg heel raise
Lying prone Straight leg pull
Abdominal tightening exercises Hanging leg raise

Note: Straight-leg pull refers to grabbing the bar with straight arms in front of the body, straightening or slightly bending the knees, slowly leaning over with straight back, lowering the barbell along the legs to the instep, straightening the back and slowly returning to the starting position, do not release it quickly Get up quickly.

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